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    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

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    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

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WOD ARCHIVE

  • 04/08/2013 WOD

    By admin | In WOD | on April 8, 2013

    Monday 04/08/2013 Gymnastics: 5 x ME Strict Pull Ups Use bands as needed Pull up every 2 minutes Strength: 15 minutes to Establish 1 rep max Snatch WOD: “Diane” 21-15-9 Deadlift 225/155 HSPU

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  • 04/05/2013 WOD

    By admin | In WOD | on April 5, 2013

    Friday 04/05/2013 WOD: Those who are not signed up for the open will be doing the following: “FRAN” 21-15-9 Thrusters 95/65 Pull Ups Those signed up for the open please follow the following: CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 […]

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  • 04/04/2013 WOD

    By admin | In WOD | on April 4, 2013

    Thursday 04/04/2013 Skill Practice: Chest to Bar Pull Ups WOD: Six Rounds for Time 5 Hang Squat Clean @ 65% 1RM Clean 7 HSPU 9 V-Ups

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  • 04/03/2013 WOD

    By admin | In WOD | on April 3, 2013

    Wednesday 04/03/2013 Gymnastics: 5 x 5 Strict Chin Ups Use bands or weights to make 5 reps challenging Pull up every 2 minutes: Strength: EMOM 7 minutes 2 Deadlift @ 80% 1RM Concentrate on perfect form!! WOD: AMRAP 10 minutes 10 OH Walking Lunges, 45/25 plate (each leg) 15 Sit Ups Run 200m  

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  • 04/02/2013 WOD

    By admin | In WOD | on April 2, 2013

    Tuesday 04/02/2013 Gymnastics: 5 x ME Ring Dips Subs: Feet on Plyo-box or 2 10 second static holds Dip every 2 minutes WOD: Three Rounds of 10 KB snatch, 55/35, alternating 20 air squats Run 800m Three Rounds of 10 KB snatch 55/35 alternating 20 air squats The run is to be completed after you […]

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